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Speaker 1: If you're watching right now, it means to me that

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Speaker 1: you're ready for a reset. You're ready for a clean out,

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Speaker 1: You're ready for a refocus. Maybe you're like Jay, I

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Speaker 1: just need to press that reset button so that I

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Speaker 1: can restart and focus in the direction I want to go.

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Speaker 1: I have used each of these habits to reset when

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Speaker 1: I've been tired, low on energy, feeling no momentum, and

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Speaker 1: feeling no motivation, And I have no idea how anyone

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Speaker 1: functions without them. In seven days, you notice that these

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Speaker 1: habits don't fight your life. They fit inside it. Each

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Speaker 1: one meets you in the exact moment your mind starts

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Speaker 1: to spiral. They don't demand more time, They reclaim the

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Speaker 1: time your stress is already stealing. Small habits don't just

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Speaker 1: change your days, they change the way your days feel.

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Speaker 1: The number one health and wellness podcast, Jay Sety Jay

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Speaker 1: Setya set I have no idea how people get through

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Speaker 1: their day without these habits. We all experience so much

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Speaker 1: stress every day, whether you're running late for work, or

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Speaker 1: a family member is creating drama, or you just had

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Speaker 1: a falling out with a friend. These habits help you

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Speaker 1: emotionally regulate no matter where you are. You can do

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Speaker 1: these in bed, at home, in the car, on a

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Speaker 1: bus or train, even in the bathroom. Number one breath work,

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Speaker 1: specifically the three breath reset. We've all heard about breathing.

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Speaker 1: We've all talked about breathing, but we don't realize the

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Speaker 1: value it actually offers. I remember my first day amongk

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Speaker 1: school when I saw a young monk teaching younger monks

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Speaker 1: and I was observing from afar. I then spoke to

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Speaker 1: him afterwards, and I asked him what he was teaching.

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Speaker 1: He said it was their first day of school. And

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Speaker 1: I said, well, what did you teach them on your

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Speaker 1: first day of school? He said, well, what did you

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Speaker 1: learn on your first day of school? I said, I

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Speaker 1: think we learned like one, two, three or ABC, I

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Speaker 1: can't even remember. He said, well, I was teaching them

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Speaker 1: how to breathe. And I said, wow, that's incredible. And

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Speaker 1: he said to me, this ten year old, eleven year

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Speaker 1: old monk, He said, to me, when you're happy, what

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Speaker 1: changes your breath. When you're sad, what changes your breath?

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Speaker 1: When you're stressed, what changes your breath? He said? Your

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Speaker 1: breath is connected to every emotion you experience in life.

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Speaker 1: Your breath is the only thing that stays with you,

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Speaker 1: from the moment you're born to the moment you die.

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Speaker 1: Your country you live in change, your family changes, your

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Speaker 1: friend will change, but your breath is always there with you.

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Speaker 1: He said to me. If you learn to master your breath,

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Speaker 1: you master your life. We undervalue how useful our breath

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Speaker 1: is in managing emotion, in regulating stress. He is when

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Speaker 1: to use this trick when your phone buzzes with a

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Speaker 1: message that makes your stomach drop, when you're stuck in

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Speaker 1: traffic and you're already late, when you're about to say

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Speaker 1: something you will regret. Here's what I want you to do.

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Speaker 1: Take three deliberate breaths, in for four seconds and out

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Speaker 1: for six. The long exhales stimulate the vagus nerve, lowering

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Speaker 1: heart rate and cortisol. It's the biological equivalent of hitting

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Speaker 1: save before your emotions crash the file and I know

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Speaker 1: what you're thinking. Do you have heard it before three

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Speaker 1: deep breaths? It didn't solve the problem. I still had

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Speaker 1: an argument with my partner. Here's the reality. It doesn't

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Speaker 1: fix the problem. It fixes the state you're in while

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Speaker 1: facing the problem running late for work. Take a deep breath,

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Speaker 1: stuck in traffic, Take a deep breath. Disagreement with your partner.

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Speaker 1: Take deep breath an email you can't stop rereading. Take

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Speaker 1: a deep breath when you're blamed for something small or

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Speaker 1: ignored for something big. Take a deep breath when the

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Speaker 1: phone doesn't buzz, when the message doesn't come, when the

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Speaker 1: plans fall apart. Take a deep breath when you're halfway

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Speaker 1: through explaining yourself and realize you don't need to. Take

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Speaker 1: a deep breath. When you feel like you're falling behind,

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Speaker 1: falling short, or just falling apart. Take a deep breath

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Speaker 1: because that breath is a border between reaction and response,

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Speaker 1: between who you were a second ago and who you

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Speaker 1: still have time to be. You don't need to fix

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Speaker 1: the moment. You just need to pause inside it. Think

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Speaker 1: about all the times you've said something you didn't mean.

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Speaker 1: Think about all the times you've looked back on a

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Speaker 1: moment and thought to yourself, I could have done that better.

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Speaker 1: That breath allows you the ability to make something out

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Speaker 1: of a bad situation. It is bad. The breath doesn't

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Speaker 1: make it better. You are late. The breath doesn't make

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Speaker 1: it better. It just allows you to not make more mistakes.

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Speaker 1: It stops you from taking things down the wrong angle.

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Speaker 1: Breath work, to me has been my companion. Whether I'm

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Speaker 1: about to go on stage and I'm nervous, or when

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Speaker 1: I'm running late and in the back of an uber

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Speaker 1: and i know I'm going to be late for this meeting.

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Speaker 1: That's really important, all the way through to when I

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Speaker 1: feel like I'm having an argument with someone I care about,

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Speaker 1: or even someone that's new to my life. It's really powerful.

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Speaker 1: Even if you think about working out what allows you

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Speaker 1: to lift more your breath right, what allows you to

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Speaker 1: function when you're running your breath. If you think about athletes,

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Speaker 1: they can run for the amount of time they can

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Speaker 1: and exect the end they can because they monitor their breath.

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Speaker 1: If you think about singers who hit incredible notes, musicians

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Speaker 1: you play wind instruments, they can hit those because of

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Speaker 1: the control of their breath. So much beauty and life

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Speaker 1: exists because of the control of our breath. Even if

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Speaker 1: you look at boxes, they can hit with more energy,

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Speaker 1: more precision when they master their breath. Breath is the

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Speaker 1: single most underestimated tool and asset that each and everyone

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Speaker 1: was gifted with since the moment we were born. It

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Speaker 1: can manage stress, give you energy, refocus you, make you present.

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Speaker 1: If you invest in one habit this month, this year,

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Speaker 1: focus on breathing. It will change the way you sleep,

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Speaker 1: change the way you work out, change the way you eat.

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Speaker 1: It's such an undervalued part of human life, and you

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Speaker 1: don't have to pay for it, and it's easy to learn.

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Speaker 1: Breathe in for four and out for six to start

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Speaker 1: Number two. Morning light. No scroll when you're already scrolling

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Speaker 1: before you've even left bed. Here's how it works. Go outside,

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Speaker 1: outside of your doorway, outside, onto the lawn, outside, onto

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Speaker 1: your back, tiny balcony, whatever it is, even just a window,

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Speaker 1: for two to five minutes, expose yourself to natural light.

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Speaker 1: Morning sunlight aligns your circadian rhythm. This is chronobiology in practice.

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Speaker 1: Your body clock resets through your eyes. Why does this matter?

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Speaker 1: You stop starting the day in comparison and chaos. Light

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Speaker 1: before screens tells your brain it's morning, not a crisis.

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Speaker 1: Think about this. Most of us don't wake up to light.

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Speaker 1: We wake up to sound, and that sound is usually

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Speaker 1: an alert or an alarm. Now let's talk about those

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Speaker 1: two words. You need an alert when you need to

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Speaker 1: be jolted, You need an alarm. When there's an emergency.

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Speaker 1: Every day we wake up in a state of emergency

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Speaker 1: because we wake up to an alarm. The alarm triggers

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Speaker 1: you to wake up with stress, with pressure, maybe even

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Speaker 1: feeling tight chested, and all of a sudden, you grab

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Speaker 1: your phone in that moment, and now you have everyone

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Speaker 1: telling you what you didn't do yesterday, what you've got

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Speaker 1: to do today, and what you forgot to do last week.

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Speaker 1: We start our days at zero if you slept well,

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Speaker 1: and now when you pick up your phone you've added news,

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Speaker 1: negativity and notifications. You're at a minus three and then

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Speaker 1: you add noise to it minus four. For the rest

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Speaker 1: of your day, you're simply trying to climb up back

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Speaker 1: to zero. And you may be saying, Jay, I don't

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Speaker 1: live in a sunny climate outdoors being in the light right,

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Speaker 1: just being exposed to it. Remember the sun and the

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Speaker 1: moon and the darkness and the light with the way

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Speaker 1: we knew whether it was night and day. And that's

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Speaker 1: how we function today. We work in the night and

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Speaker 1: sleep in the day. But before we followed that natural rhythm,

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Speaker 1: the alignment you create when you don't look at your

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Speaker 1: phone first thing in the morning, just for five minutes.

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Speaker 1: Just for five minutes, your brain actually has the time

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Speaker 1: to warm up. What's incredible is that ancient traditions of

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Speaker 1: India talk about the practice of Surya Namashkar, which translates

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Speaker 1: to sun salutations to salute the sun. This is how

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Speaker 1: people started their day. It was a ritual, a practice.

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Speaker 1: Today science has proved that starting your day off with

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Speaker 1: sunlight is great for your circadian rhythm. Don't underestimate this

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Speaker 1: free opportunity to start your day better than stress. I

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Speaker 1: want to feel better, to have more energy and more

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Speaker 1: focused throughout the day. That's why I co founded Juny,

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Speaker 1: a sparkling adaptogenet drink made with powerful ingredients like ushwagandha

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Speaker 1: and Lion's maine. It's designed to boost your mood, support

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Speaker 1: your focus, and give you natural energy, all without the crash.

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Speaker 1: A new classic reimagined. We're so excited to officially launch

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Speaker 1: our new lemonade iced tea flavor. When we created Juny,

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Speaker 1: my goal was simple. I wanted to make drinks that

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Speaker 1: help you feel balanced and energized without compromise. Our upgraded

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Speaker 1: take on the classic Arnold Palmer is crisp, refreshing, and

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Speaker 1: crafted with adaptogens to support energy, focus and mood all

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Speaker 1: with zero sugar. Be among the first to try it,

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Speaker 1: available exclusively at Drinkjuni dot com, where you can use

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Speaker 1: the code on purpose twenty for twenty percent off your

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Speaker 1: first order. Cheers to your daily mood boost number three.

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Speaker 1: I call this the two minute tidy. Maybe after a

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Speaker 1: long zoom call, when your desk looks like a crime scene,

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Speaker 1: Maybe when you feel emotionally cluttered but don't know why.

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Speaker 1: Here's how it works. Pick one small zone, your counter,

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Speaker 1: your bag, your inbox, and give it two clean minutes.

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Speaker 1: Visible order creates internal order. Small actions restore a sense

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Speaker 1: of control and dopamine flow. And here's why it matters.

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Speaker 1: When life feels messy, your environment becomes your mirror. Straight

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Speaker 1: in the mirror, the reflection follows. Right. If you looked

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Speaker 1: into a mirror and it was slightly tilted, or you

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Speaker 1: have one of those ones that kind of move back

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Speaker 1: and forth, you're not getting an accurate reflection. That's what

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Speaker 1: your space can feel like. You notice how clearing your

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Speaker 1: space empties your mind. How when you can't focus on

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Speaker 1: your work. If you clear your space, your thoughts kind

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Speaker 1: of get clearer in order. If you can't focus on

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Speaker 1: your work. Clear your space if you can't hear your

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Speaker 1: own thoughts. Clear your space when everything feels heavy for

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Speaker 1: no clear reason. Clear your space when your move dips

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Speaker 1: but nothing's wrong. Clear your space when the day feels stale,

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Speaker 1: when your mind feels stuck, when your energy won't move,

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Speaker 1: Clear your space when you don't know what you need.

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Speaker 1: Start by creating room to find out. Wipe the counter,

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Speaker 1: fold the blanket, open the window, let light in, let

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Speaker 1: air in, Let you back in. Because your space is

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Speaker 1: an echo of your mind, cluttered rooms equal cluttered thoughts.

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Speaker 1: You can't always control what's happening in side you, but

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Speaker 1: you can shape what's around you. Every time you clear

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Speaker 1: your space, you tell your brain we're safe now. Every

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Speaker 1: surface you clear gives your mind permission to breathe. When

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Speaker 1: I was in the monastery, i learned this statement that

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Speaker 1: I want to share with you that changed my life.

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Speaker 1: Location has energy, time has memory. When you do something

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Speaker 1: in the space every day, it carries the energy, and

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Speaker 1: when you do something at the same time every day,

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Speaker 1: it carries the memory. But sometimes our space is where

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Speaker 1: we spend a lot of time, get clutted. We eat

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Speaker 1: where we're meant to sleep. We sleep where we're meant

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Speaker 1: to work, and we work where we're meant to eat.

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Speaker 1: The energy is disorganized, and so is the space. No wonder,

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Speaker 1: you can't focus on that table. No wonder, you can't

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Speaker 1: sleep in bed because the things that are around it,

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Speaker 1: the space that's created, the energy that it holds, doesn't

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Speaker 1: allow for that rest or that focus. Two minute tidy.

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Speaker 1: We always say to ourselves, Oh, I'll do it on

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Speaker 1: the weekend. Oh I need to find that one day

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Speaker 1: to fix that space. I'll clean the whole house on

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Speaker 1: the weekend. Two minute tidy. Just sort your desk out.

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Speaker 1: You'll full focused, You'll be ready. Two minute tidy. Just

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Speaker 1: put the dovet right, You'll be ready. Two minute tidy

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Speaker 1: will solve so many challenges in your life. Give it

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Speaker 1: a go. Number four the gratitude text. Here's when to

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Speaker 1: use it. When you're lonely scrolling on social media, send

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Speaker 1: a text instead. When you feel unseen, undervalued, or quietly

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Speaker 1: angry at everyone, send a gratitude text instead. Here's how

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Speaker 1: it works. Send one genuine message, no longer essay, just

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Speaker 1: a few honest words. Hey, I just wanted to say

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Speaker 1: I appreciate you. Studies show that gratitude boost serotonin and

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Speaker 1: strengthens emotional bonds. Here's how gratitude works. It shifts attention

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Speaker 1: from what's missing to what's present. In a world of

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Speaker 1: constant compari, gratitude is rebellion. Did someone hold the door

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Speaker 1: open for you? Say thank you? Did your coffee taste

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Speaker 1: exactly right this morning? Say thank you? Did a friend

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Speaker 1: text you just to check in? Say thank you? Did

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Speaker 1: you wake up next to someone you love or simply

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Speaker 1: wake up at all? Say thank you when the sky

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Speaker 1: looks ordinary but the air feels kind. Say thank you

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Speaker 1: when plans fall through but peace shows up instead. Say

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Speaker 1: thank you when the lesson hurt, but it taught you

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Speaker 1: something true. Say thank you when nothing special happened, but

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Speaker 1: nothing terrible did either. Say thank you. Say thank you,

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Speaker 1: and it's easy say thank you, and it's hard. Say

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Speaker 1: thank you when you have enough, and especially when you

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Speaker 1: think you don't. Because gratitude doesn't change what you have,

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Speaker 1: it changes how you see what you have. Every time

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Speaker 1: you say thank you, you remind your mind that not

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Speaker 1: everything is missing. And every time you forget, life waits

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Speaker 1: patiently to show you something else to be grateful for.

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Speaker 1: I know gratitude sounds soft. I know it sounds weak,

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Speaker 1: but studies show that when you're present in gratitude, you

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Speaker 1: can't be anywhere else. If you're having an anxious thought,

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Speaker 1: replace it with a grateful one. If you're having a

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Speaker 1: worry field thought, have it replaced with a thankful one.

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Speaker 1: You can't live in both places at once. It's an incredible,

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Speaker 1: incredible trick of the mind. Write a two minute message

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Speaker 1: to one person personally, one person professionally, and if you

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Speaker 1: can be expressive, be specific, and be personal. If you

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Speaker 1: get a message that just says thank you, that's nice.

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Speaker 1: But if you get a message that says, thank you

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Speaker 1: so much for taking care of my friend when they

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Speaker 1: were visiting, and I just want you to know that

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Speaker 1: they felt really loved and cared for, you're allowing that

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Speaker 1: opportunity for that person to repeat that behavior. When you

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Speaker 1: reward something, that person will repeat it. We reward drama

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Speaker 1: by paying it too much attention. We reward stress by

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Speaker 1: paying it too much attention. Let's reward good behavior, even

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Speaker 1: if it's small. When you notice it, you'll notice it more.

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Speaker 1: Number five the twenty second cold rinse. I know what

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Speaker 1: you're thinking, jay I don't want to get in the cold.

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Speaker 1: It's gonna hurt, it's terrible. Here's when to try it.

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Speaker 1: When you finish your shower, just right at the end

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Speaker 1: of your shower, the last thirty seconds is a great

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Speaker 1: place to do it. Whatever time you shower, when you're

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Speaker 1: hitting an energy slump, it's a great time to give

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Speaker 1: it a go when you're anxious before a big meeting

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Speaker 1: or a call. And by the way, it can't just

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Speaker 1: be cold water on your face. You don't need to

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Speaker 1: get in the shower if you're at work when you

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Speaker 1: need a reset but you can't take a break, it's

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Speaker 1: a great reset. Here's how it works. In the morning

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Speaker 1: or the evening and your shower with twenty seconds of

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Speaker 1: cold water that shop floods the body with norapinephrine, sharpening

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Speaker 1: focus and mood for hours. Cold exposure activates resilient circuits,

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Speaker 1: a microdose of discomfort that trains your brain for bigger stress.

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Speaker 1: Here's why it matters. You start teaching yourself discomfort isn't danger.

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Speaker 1: I can do uncomfortable things. This one belief, this affirmation,

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Speaker 1: I can do uncomfortable things. When you prove that to

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Speaker 1: yourself in the morning with twenty seconds of cold. You

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Speaker 1: come out of there with so much confidence, so much clarity,

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Speaker 1: ready to hit the day. It doesn't make the day better,

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Speaker 1: it gives you the inner confidence of dealing with the

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Speaker 1: stresses that your day will throw at you better. And

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Speaker 1: it's just twenty seconds. Number six, the one sentence journal.

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Speaker 1: You might have heard about journaling before, but I feel

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Speaker 1: a lot of us struggle with it. You struggle with,

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Speaker 1: well what do I write about? Every day? You struggle

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Speaker 1: with like, how much do I write? Oh my god,

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Speaker 1: there's three pages here. I've only got three paragraphs, maybe

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Speaker 1: even less, three lines. I want you to try the

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Speaker 1: one sentence journal. Here's when to use it when you're

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Speaker 1: lying in bed, replaying conversations or worrying about tomorrow, when

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Speaker 1: your thoughts feel heavier than your day really was. Here's

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Speaker 1: how it works. Write one line. Today. I noticed that's it.

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Speaker 1: This simple cognitive reappraisal helps your brain file away experience

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Speaker 1: instead of looping it. Here's why it matters. Your brain

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Speaker 1: doesn't need a perfect ending to rest, it just needs closure.

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Speaker 1: Today I noticed that gratitude isn't a grand gesture. It's

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Speaker 1: a glance you decide to linger on tomorrow. I'll notice

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Speaker 1: something else. The way someone laughs, the shape of the moon,

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Speaker 1: the way life keeps offering tiny miracles disguised as ordinary moments. Today,

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Speaker 1: I noticed how quiet the morning is before I look

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Speaker 1: at my phone. Today, I noticed how good the first

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Speaker 1: sip of tea was when I'm not multitasking through it. Today,

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Speaker 1: I noticed the barista knew my name and that it

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Speaker 1: made me smile more than I expected. Today, I noticed

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Speaker 1: my friend's laugh on a voice note they sent to me. Today,

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Speaker 1: I noticed a song I've played a hundred times and

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Speaker 1: still makes me feel something. Today, I noticed I complain

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Speaker 1: about the weather no matter what it's doing. Today, I

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Speaker 1: noticed how nice it felt when someone asked how I

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Speaker 1: was and really waited for the answer. Today I noticed

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Speaker 1: how much of life happens while I'm staring at a screen.

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Speaker 1: It's not profound, Just practice the practice of looking up

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Speaker 1: instead of scrolling down, of paying attention before life becomes

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Speaker 1: background noise, of realizing that small moments don't stay small

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Speaker 1: unless you ignore them. The truth is noticing won't fix

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Speaker 1: your life, but it will remind you that it's already

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Speaker 1: happening right now, in the middle of your ordinary day.

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Speaker 1: Number seven, the thirty second future you check in. Here's

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Speaker 1: when to use it. When you're about to say yes

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Speaker 1: to something you don't want to do, when you're debating

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Speaker 1: one more drink, one more scroll, or one more online order.

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Speaker 1: Here's how it works. Pause and ask, will future me

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Speaker 1: thank me for this? That question activates the prefrontal cortex,

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Speaker 1: the rational part of the brain, interrupting impulse circuits. Here's

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Speaker 1: why it matters. It reminds you that discipline isn't self denial,

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Speaker 1: it's self respect delayed by twenty four hours. Will future

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Speaker 1: me thank me for hitting snooze again, or getting up

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Speaker 1: and taking care of the day before I get behind?

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Speaker 1: Will future me thank me for saying yes to everything?

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Speaker 1: Or for finally saying no and sticking to it. Will

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Speaker 1: future me thank me for spending money to feel better,

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Speaker 1: or for saving it so I can actually be better later?

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Speaker 1: Will future me thank me for sending that message in

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Speaker 1: anger or for breathing before replying. Will future me thank

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Speaker 1: me for scrolling through other people's lives or for living

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Speaker 1: my own for a few quiet minutes. So before you decide,

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Speaker 1: before you speak, before you spend, before you scroll, ask

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Speaker 1: once softly, will future me thank me for this in

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Speaker 1: seven days. You'll notice these habits don't fight your life,

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Speaker 1: they fit inside it. Each one meets you in the

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Speaker 1: exact moment your mind starts to spiral. They don't demand

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Speaker 1: more time, They reclaim the time your stress is already stealing.

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Speaker 1: Small habits don't just change your days, they change the

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Speaker 1: way your days feel. If you love this episode, you

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Speaker 1: will also love my interview with Charles Douhig on how

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Speaker 1: to hack your brain, change any habit effortlessly, and the

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Speaker 1: secret to making better decisions. Look, am I hesitating on

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Speaker 1: this because I'm scared of making the choice because I'm

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Speaker 1: scared of doing the work, Or am I sitting with

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Speaker 1: this because it just doesn't feel right yet